The Model Health Show

If there’s one guest who is the most requested on the Model Health Show, it would be the lovely Anne Stevenson. Anne is my wife, my very best friend, and the Operations Manager for our business. Everything that I have accomplished would not be possible without her by my side.

I’ve interviewed Anne here on the show before, so today we thought we’d try something a little different. On this episode, we’re turning the tables and Anne is interviewing me. I had no idea what to expect going into this interview, but Anne brought it big-time with her thought-provoking questions. (I think she might be the next Oprah).

We’re covering my background, including my childhood and the important lessons I learned early in life. You’ll learn more about my experience recovering my health, and how it influenced my career. We’ll talk about relationships—from co-parenting, to working with your spouse on a daily basis. Additionally, we covered the topic of mindset, including developing a sense of calmness and confidence, and what it takes to find true fulfillment. We both put a lot of heart into this episode, we hope you find valuable insights to inspire you to transform your life.

In this episode you’ll discover:

• The culture I grew up in, and how it set the stage for later health problems.
• What being biracial taught me about acceptance.
• The first person in my life who instilled the importance of education.
• How to decide to stop being aggressive and self-centered.
• My greatest inspirations in life.
• The experience that sparked my thirst for knowledge (and passion to help others).
• The importance of honoring your standards.
• What my morning routine looks like (and what I’ve learned about being flexible!)
• How to gracefully distance yourself from toxic relationships.
• The biggest lessons I’ve learned from co-parenting.
• My advice for couples who work together.
• Why changing your health actually means deciding to shift your identity.
• How to clean up your social media feeds, and set a standard in your home.
• The key to finding true fulfillment.
• Two life-changing lessons I’ve learned from The Model Health Show.
• The link between kindness and authenticity.
• How to get others on board with your vision.
• The main piece of advice I would give my children about being successful in their lives.

Items mentioned in this episode include:

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Productivity is not a superpower, but a result of effective time management. Roman philosopher Seneca said, “It’s not that we have a short time to live, but that we waste a lot of it.” Today, that sentiment is even more true than it was in the Roman years. With the advent of cell phones, social media, and television, we’re more disconnected than ever.

That’s why I’m so excited to share today’s guest with you. Jesse Itzler has done plenty of impressive things with his time. From managing Run-DMC to starting and selling profitable businesses, to running 100-mile ultra-marathons, Jesse has had a successful life thus far. But recently, he started thinking about how to better manage his time and channel his intuition. This journey led him to a monastery in upstate New York, where he spent 15 days learning incredible life lessons.

On this episode of the Model Health Show, Jesse is sharing the powerful lessons he learned from his experience living with monks. He’s sharing powerful tips about effective time management and focus, how to truly express gratitude, and how to find happiness while pursing your goals. His story is full of incredible wisdom and insight, I hope it will inspire you to unplug, reevaluate your priorities, and live up to your potential.

• How Jesse fell in love with hip hop (and ultimately became the manager for Run-DMC!)
• The catalyst that inspired Jesse to go live with monks.
• How to create your own luck and make things happen in your life.
• The meaning of building your life resume.
• What the greatest secret weapon we all possess is.
• How the concept moderation is often used as an excuse.
• The misconceptions that Jesse held about monks.
• How to be more intentional about how you spend your time.
• A simple test you can use to identify what areas in your life to improve.
• The importance of consistently practicing gratitude.
• What it means to dodge the arrows.
• Why Jesse’s wife set up a 40-minute fake commute.
• How (and why!) to identify the places where you can think best.
• Why experience isn’t as important as most of us think.
• What monotasking is, and how you can use it to ramp up your productivity.
• The importance of saying no.
• How decision fatigue impacts your energy levels.

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Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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Have you ever been thinking about a friend or family member, and then seconds later they called you? Have you ever had anxiety or a premonition about something bad occurring—and then it did?

The very nature of human consciousness is puzzling, complex, and largely understood. On today’s show, we’re diving into the fascinating science behind consciousness, the brain, and human existence.

Today’s guest, Mark Gober is the author behind the new revolutionary book, An End to Upside Down Thinking, which explores the compelling evidence behind human perception and awareness. His work will inspire you to rethink your outlook about existence, meaning, and overall worldview.

• The process behind how Mark wrote An End to Upside Down Thinking.
• What materialismis, and how it relates to our existence.
• The number two question remaining in all of science, according to Science Magazine.
• The difference between correlation and causation.
• An example of approximation in the human body.
• Why understanding consciousness causes a reversal of our basic identity.
• How the brain is like a TV antenna.
• The meaning of the collapse of the wave function.
• What terminal lucidity is.
• How entanglement works(and why it stunned Einstein!)
• The phenomenon that is actually faster than the speed of light.
• What precognitionis, and the physical signs the body displays.
• The truth about remote viewing.

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Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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Be honest: what was on your mind the last time you stepped into the gym? Was it your goal to exhaust all of your effort in order to set a PR? Did you make it your secret mission to compete with the guy on the treadmill next to you?

I’m all about taking your workout to the next level, but today’s guest has an important lesson to share about setting a realistic and sustainable intention for your workout. I recently trained with Dr. Kelly Starrett, and I was wholly fascinated by the simple (yet effective!) goal he set for our session: to leave our training session feeling better than we did before.

Kelly is a doctor of physical therapy, a New York Times Best Selling Author, and an all-around stand-up human being. On today’s episode, he’s sharing why fundamental movements are indispensable to your routine, what basic human physiology can teach us about exercise, and how simple swaps with your phone and sleep habits can have an incredible pay off long-term.

• How to set an intention for your workout (and why a simple goal is so effective).
• The importance of removing your ego from your training.
• Why it’s crucial to rebuild and reclaim your body’s fundamental movements.
• Which exercise is a vital piece of human physiology.
• What the history of Homosapienscan teach us about our basic needs.
• What it means to load the long bones (and the essential exercises you need to perform!)
• Pros and cons of workouts like Zumba.
• The importance of finding your tribe and having meaningful interactions.
• What it means to eat like a human.
• The true meaning of posture.
• How to keep up a healthy routine when motivation fails you.
• The importance of community for overall health and wellness.
• Why self-medicationis so prevalent in our society.
• How lack of sleep is interconnected to mental health problems.
• What thermoregulationis, and how it can help you get a great night of sleep!

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Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcast by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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The greatest obstacle you’ll ever meet is not some arbitrary external factor. More often than not, we are held back by thoughts and beliefs that are within us. We all live with self-sabotaging tendencies, limiting beliefs, and the affinity to play small rather than embracing the discomfort that accompanies growth.

This is why mediocrity is the norm. Far too many people place limits on what they can achieve, discount their gifts and talents, and live their life dictated by self-imposed, imaginary boundaries. But in order to live up to your greatest potential and step into your power, you have to develop an awareness of the habits and beliefs that are holding you back.

If you’re ready to take an honest look at what limits you from performing at your highest capacity, today’s episode is for you. Bedros Keuilian is back to share life-changing tools and mindset shifts you can implement, the stories behind his experience overcoming his own limiting beliefs, and powerful principles from his new book. You’ll learn about the power of setting non-negotiables, how to disrupt destructive mental patterns, and how to truly reach your highest potential.

• The backstory behind the controversial book title, Man Up.
• How Bedros’ identity as an immigrant shaped his mindset.
• Where anxiety stems from (and how to proactively overcome it).
• Why healing from trauma is your responsibility.
• The importance of having the audacity to ask for help.
• What it means to have your emergency brake on, and how it can limit your potential.
• The difference between being busy and being productive.
• How limiting beliefs engrained during childhood can write the narrative for our lives.
• The significance of setting non-negotiables in your life.
• What it means to build your goodwill bank account.
• The danger of constantly creating excuses.
• Why it’s essential to find a work ethic model.
• The common mental patterns that can block your success.
• How an evening “brain dump” can boost your productivity.
• The myth behind finding your purpose (and what to do instead).

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Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcast by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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After transforming my own health, I became feverishly passionate about helping as many people as I could to do the same thing. Over the past 17 years, I’m beyond grateful to say, I’ve been able to positively impact the lives of millions of people. But the road to get there has been a curvaceous one.

Throughout my career, I’ve come across many other people who’ve become inspired to build a career in health and fitness as well. I receive messages literally every day from folks who are inspired to serve, but don’t know what method of training, certification, and education to take. As you might know, I followed the traditional university course. While there are small benefits to that path, in my experience, there are far too many important aspects of health and wellness that simply are not taught in a conventional education.

Alternatively, there are a plethora of coaching programs and certifications on the market today. As I dove into many of them, I often felt disappointed because they simply didn’t meet basic standards that could help more people thrive in this field (where many more inspired people are needed!).

If you’re passionate about health and wellness, if you’ve thought about a career in the health industry, or if you’re in the health industry but you want to succeed at a higher level, today’s episode will be life-changing for you. My guest today is Cynthia Pasquella-Garcia, the founder of the Institute of Transformational Nutrition. Cynthia is a clinical nutritionist with a mega-hit bestselling book, and she’s been sought after by celebrity clientele and huge television shows like The Doctors, Access Hollywood, The Dr. Phil Show, and countless others. She has an incredible story of struggle and triumph that you’ll learn about today. But, most importantly, she’s taken what she’s learned and created the #1 health coaching program in the world with thousands of students who are revolutionizing the health and wellness field.

• What attracted some of the biggest health experts and celebrities to Cynthia’s approach.
• The incredible emotional experience that sparked Cynthia’s transformation.
• What transformational nutrition really means, and why food alone will never fix our health.
• Why personalization is such an important element in a coaching program.
• What it means for a coaching program to be nationally accredited (and why it matters!)
• The power of the placebo effect.
• What it means to transform your deepest pain into your greatest power.
• The correlation between personal relationships and health.
• Why you should never allow money to hold you back from your passion.
• The link between control and safety.
• Why developing an awareness of your weaknesses can ultimately lead to change.
• Why a one-size-fits-all dietapproach doesn’t work.
• The importance of collaborating and not competing.
• Some of the exclusive benefitsITN has to offer and the mind-blowing list of instructors who work with ITN.

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Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcast by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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A huge factor in your ability to achieve your goals lies in your capacity to focus and concentrate. Especially in our culture of persistent push notifications and constantly-updated newsfeeds, it’s important that we learn how to set limits with our technology.

But our devices and apps are only part of the equation. Whether it’s the people around you or the different tasks on your to-do list, you have to choose where (and when) to apply your focus. Once you master how to most efficiently manage your time, nothing can stop you from reaching success.

On today’s show, you’re going to learn 12 practical tips you can implement in order to reduce distractions and skyrocket your productivity. This episode is loaded with very specific tactics I’ve found to be effective in optimizing focus, plus the science to back them up!

• The two types of distractions that contribute to the interference of focus.
• How you can change your phone settings in order to reduce distractions.
• The shocking number of timesper day the average person checks his or her phone.
• How our brains are designed to become addicted to the internet and social media.
• Two ideas for physically removing your phone from your environment.
• The shocking link between house cleanliness and health.
• Why rearranging the apps on your phone can cut down your distraction time.
• How meditation can literally alter the structure of your brain.
• Tools and tips you can use to help block distracting sights (and people!)
• Why the idea of multitasking is a myth.
• What science says about multitasking (including a shocking comparison).
• The link between exercise and increased concentration.
• The effects of sleep deprivation on your focus.
• How to prioritize your tasks while still honoring your own natural productivity rhythm.
• The importance of practicingself-care before you reach for your phone in the morning.
• How music can help you concentrate (and which genres are most helpful!)

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Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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Changing the conversation around diet is no easy feat. Our society is appearance-obsessed, always looking for the next quick fix, and constantly immersed in a toxic diet culture. Too many people fall prey to this system, but there’s a better, more-sustainable approach.

For many of us, the solution to finding peace with food isn’t found in the newest diet book or achieving a certain number on the scale—it lies in our mindset. Health is a life-long journey, and a process that is meant to be enjoyed.

On today’s show, Noelle Tarr of Coconuts and Kettlebells is here to share her experience with overcoming diet culture and finding balance in a health-centered approach. Her story is full of insight about how to shift the paradigm around food and exercise, finding your worth, and what it truly means to be healthy.

• The importance of shifting your focus away from the number on the scale.
• Why the concept of “falling off the wagon” is toxic for our well-being.
• How to stop thinking of health as a destination.
• Why it’s so important to stop giving food morality.
• How health and fitness marketing often perpetuates a cycle of shame.
• The role of mental and emotional health in weight loss.
• What it means to set minimums for your macros.
• How to stop restricting and start creating a diet plan that works for you.
• The four foods that could potentially be problematic for your body.
• Why focusing on a goal weight is often arbitrary (and unsustainable!)
• How undereating can stop you from reaching your goals.
• The importance of managing stress.
• How cortisol can contribute to weight gain and fat storage.
• Why evaluating calories in/calories doesn’t always work.
• Noelle’s three favorite recipes from her book.

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Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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It’s no secret that food-based illnesses have become deeply ingrained in our culture. From the obesity epidemic to an uptick in food addiction, it’s clear that somewhere along the way we’ve lost touch with how to form healthy relationships with food.

Unlike many other health problems, finding a solution to these issues isn’t clear. Traditional medical solutions aren’t applicable due to food’s basic function—we need it to survive. Food is something we all have to interact with on a regular basis.

Mark Schatzker has extensively studied and written about the link between food and behavior, including how traditional knowledge has overlooked an important piece of the puzzle—flavor. On today’s show, he’s sharing the fascinating science behind the production of flavor, and how modern food is designed to get us hooked. We’ll talk about how to hack the system, and how you can get back to your roots in order to find balance between flavorful foods and nutrition.

• How our food’s nutritional quality has become more diluted over time.
• Theintuitiveeating habitsof cattle (and how it relates to humans!)
• How production of crops like corn has changed over the last few decades.
• The incredible link between flavor and nutrition.
• What reverse evolution is, and how it works on both humans and plants.
• The science behind why supermarket tomatoes taste so bland.
• What brain scans indicate about food addiction.
• Why sugar and flavor are a dangerous combination.
• Which two senses contribute to deliciousness.
• The definition of retronasal olfaction and how it affects our taste.
• Why your taste seems to change when you have a cold.
• What we can learn from babies’ intuitive senses.
• The three rules of flavorthat you need to know.
• How flavor compounds are connected to pleasure.
• The two ingredientson a nutrition label that you should avoid.
• What we can learn from healthier, leaner populations.

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Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcast by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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In my experience, when you transform your life and achieve a greater level of fitness, many people assume it’s due to a strict (and unrealistic) regimen. They imagine hours upon hours logged at the gym, and tiny portions of boring, bland meals on repeat.

But anyone who’s maintained a healthy lifestyle long-term knows that there’s a better and more sustainable way. Making healthy choices isn’t about torture—it’s about focusing on the things that you enjoy, and creating a lifestyle that works for you.

Today’s episode is about finding that balance for yourself, not only physically, but in all aspects of your life. My guest is Tom Hopper, an incredible actor, husband, father, and fitness advocate. His story will inspire you to cultivate your confidence, shift your perception, and create a sustainable baseline of health and happiness for yourself.

• The two main ways you can spark a change in your thinking.
• How Tom used fitness to set himself apart from other actors in the industry.
• The shocking link between testosterone and gluconeogenesis.
• Which approach to eating Tom uses to feel his very best.
• The training regimen and insights that keeps Tom fit.
• How stem cell therapy healed Tom’s herniated disk.
• Why your ego has no place in the gym (and how to understand your limits).
• The resources that Tom used to learn more about longevity and performance.
• What it means to find your baseline in health and fitness.
• Why sustainability plays a big role in maintaining a healthy diet.
• How Tom balances his career and family despite being away from home.
• The importance of approaching marriage as a unified team.
• What it means to find peace in being uncomfortable.
• The important message that I Feel Prettyaddresses.
• How you can uncover a level of confidence from training.
• The one diet change that had the biggest effect on Tom’s health.

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Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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